Danny demonstrates how to make sure your medball clean is legitimate. Full extension at the top, shoulder shrug, hands rotate at the palms making sure that the laces never change position, dropping down and catching the ball in a front squat and then standing up with the ball to finish. This ensures that we are cleaning the ball and not curling it. We only allow 12 oz. curls at our gym!
WOD – 11.19.08
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round.
12 OZ? Is that scaled? I thought Rx’d was 40 oz!! (says the lightweight)